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Confidence / Stopping Overthinking / Lesson 39
LESSON 39 · STOPPING OVERTHINKING

Spend Time in Nature

Thirty-two easy ways to spend time in nature, the free medicine that calms a busy mind.

Nature slows the mind. Go outside, even for ten minutes.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.

Photo for the tip: Nature slows the mind
TIP 1

Nature slows the mind

Time among trees, water and green space is linked with lower stress and better mood. In a well-known study, Gregory Bratman and colleagues found that a 90-minute walk in a natural setting reduced rumination compared with a walk in a busy urban setting. Even a small park helps.

TRY THIS
Spend twenty minutes in a green place today.
Photo for the tip: Find a park
TIP 2

Find a park

Even a small one.

TRY THIS
Look up the nearest.
Photo for the tip: Find trees
TIP 3

Find trees

Walk under them.

TRY THIS
Notice leaves.
Photo for the tip: Find water
TIP 4

Find water

River, lake, sea or fountain.

TRY THIS
Go.
Photo for the tip: Find open sky
TIP 5

Find open sky

Look up.

TRY THIS
Watch clouds.
Photo for the tip: Find a garden
TIP 6

Find a garden

Public or your own.

TRY THIS
Visit.
Photo for the tip: Find a view
TIP 7

Find a view

Hills and rooftops.

TRY THIS
Climb.
Photo for the tip: Take off your headphones
TIP 8

Take off your headphones

Hear birds and wind.

TRY THIS
Listen.
Photo for the tip: Walk slowly
TIP 9

Walk slowly

No destination.

TRY THIS
Amble.
Photo for the tip: Notice five things
TIP 10

Notice five things

Colours, textures, smells.

TRY THIS
Name them.
Photo for the tip: Touch bark or leaves
TIP 11

Touch bark or leaves

Feel textures.

TRY THIS
Try.
Photo for the tip: Smell the air
TIP 12

Smell the air

Grass, rain, flowers.

TRY THIS
Inhale.
Photo for the tip: Sit on the ground
TIP 13

Sit on the ground

Feel contact.

TRY THIS
Sit.
Photo for the tip: Lie on the grass
TIP 14

Lie on the grass

Look up.

TRY THIS
Relax.
Photo for the tip: Sketch
TIP 15

Sketch

Draw a leaf.

TRY THIS
Try.
Photo for the tip: Pick up stones or shells
TIP 16

Pick up stones or shells

Small mindful objects.

TRY THIS
Collect one.
Photo for the tip: Watch animals
TIP 17

Watch animals

Birds, squirrels.

TRY THIS
Observe.
Photo for the tip: Plant something
TIP 18

Plant something

A seed.

TRY THIS
Plant.
Photo for the tip: Water plants
TIP 19

Water plants

Nurture.

TRY THIS
Water.
Photo for the tip: Scene: lunch break
TIP 20

Scene: lunch break

Eat outside.

TRY THIS
Step out.
Photo for the tip: Scene: after work
TIP 21

Scene: after work

Park on the way home.

TRY THIS
Stop.
Photo for the tip: Scene: weekend
TIP 22

Scene: weekend

Hike or beach.

TRY THIS
Plan.
Photo for the tip: Scene: rainy day
TIP 23

Scene: rainy day

Walk with an umbrella.

TRY THIS
Enjoy.
Photo for the tip: Scene: winter
TIP 24

Scene: winter

Wrap up and go out.

TRY THIS
Dress warm.
Photo for the tip: Scene: city life
TIP 25

Scene: city life

Use green corridors.

TRY THIS
Find routes.
Photo for the tip: Scene: no time
TIP 26

Scene: no time

Five minutes at a window with a plant.

TRY THIS
Look at one.
Photo for the tip: Scene: limited mobility
TIP 27

Scene: limited mobility

Sit by a window or garden.

TRY THIS
Settle.
Photo for the tip: Scene: with kids
TIP 28

Scene: with kids

Explore together.

TRY THIS
Hunt for leaves.
Photo for the tip: Scene: with friends
TIP 29

Scene: with friends

Picnic.

TRY THIS
Invite.
Photo for the tip: Bring nature in
TIP 30

Bring nature in

Plants, flowers, nature sounds.

TRY THIS
Add a plant.
Photo for the tip: Open windows
TIP 31

Open windows

Fresh air.

TRY THIS
Open.
Photo for the tip: Use nature images
TIP 32

Use nature images

Even pictures help a little.

TRY THIS
Set a background.
Photo for the tip: Leave no trace
TIP 33

Leave no trace

Respect nature.

TRY THIS
Take litter home.
Photo for the tip: Stay safe
TIP 34

Stay safe

Know weather and routes.

TRY THIS
Check.
Photo for the tip: Combine with movement
TIP 35

Combine with movement

Walk or cycle.

TRY THIS
Go.
Photo for the tip: Combine with mindfulness
TIP 36

Combine with mindfulness

Breathe and notice.

TRY THIS
Try.
Photo for the tip: Be regular
TIP 37

Be regular

Weekly time in nature.

TRY THIS
Schedule.
Photo for the tip: Be patient
TIP 38

Be patient

Calm builds.

TRY THIS
Keep going.
Photo for the tip: Seek help
TIP 39

Seek help

If low mood persists, talk to a doctor.

TRY THIS
Reach out.
Photo for the tip: Close with green
TIP 40

Close with green

Say, “Nature slows me down.”

TRY THIS
Write it.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

GO

“I will step outside for ten minutes.”

LOOK

“Look at the colour of those leaves.”

LISTEN

“Listen to the birds.”

BREATHE

“The air smells fresh.”

THANK

“Thank you, nature.”

CLOSE

“I feel calm and clear.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Step outside
DAY 2
Walk slowly
DAY 3
Look at green things
DAY 4
Listen to sounds
DAY 5
Touch a tree or soil
DAY 6
Breathe deeply
DAY 7
Do it weekly

Further reading

  • Chatter (Ethan Kross)
  • Don’t Believe Everything You Think (Joseph Nguyen)
  • The Untethered Soul (Michael Singer)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

← All Stopping Overthinking lessons
Next lesson: Be Here Now: Simple Mindfulness →

More lessons in “Stopping Overthinking”

Keep going. Small steps every day make a big change.

← Previous: Limit News and ScrollingNext: Be Here Now: Simple Mindfulness →

  1. What Overthinking Really Is
  2. Problem Solving or Spinning? The Test
  3. Know Your Personal Triggers
  4. The Late-Night Thinking Trap
  5. Why Your Brain Replays Bad Moments
  6. The Cost of Too Much Thinking
  7. Notice the Body Signs of a Spiral
  8. Name Your Inner Critic
  9. Ask "Is It True?"
  10. Spot the Thinking Traps
  11. Talk to Yourself Like a Friend
  12. Use Your Own Name in Self-Talk
  13. Write a Kinder Version of the Thought
  14. Stop Mind-Reading What Others Think
  15. Name Five Things You Can See
  16. Cold Water on Your Face
  17. Say "Stop" and Change the Channel
  18. The Long-Exhale Breath
  19. Stand Up and Move
  20. Count Back From One Hundred by Sevens
  21. Listen to One Song
  22. The Five-Minute Worry Window
  23. Write It Down and Close the Book
  24. Sort Worries: Can I Act on This?
  25. Make a Small Plan, Then Let Go
  26. Keep a Worry Notebook by Your Bed
  27. Zoom Out: Will This Matter in a Year?
  28. Share a Worry With a Friend
  29. Stop Replaying Embarrassing Moments
  30. Forgive Your Past Self
  31. Stop Rehearsing Arguments
  32. Decide Faster on Small Things
  33. Done Beats Perfect
  34. Make Peace With Not Knowing
  35. Ten Minutes of Quiet Each Day
  36. Move Your Body, Quiet Your Mind
  37. Protect Your Sleep
  38. Limit News and Scrolling
  39. Spend Time in Nature
  40. Be Here Now: Simple Mindfulness
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